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We’ve all been there - whether next week, next month, or next year - you’ve got your first 10K coming up. From researching the best stretches for a 10K to identifying the best compression wear for endurance running, it’s good to research what you need to know in advance of the race itself. 

Of course, it’s not always easy to know what it is that you don’t know! So for those looking for things you need to know about a 10K - relax! You’ve found the ultimate 10K guide, from CRX. 

So, you’ve got a 10k coming up. If there’s one thing you’re looking for before a 10k (unless it’s literally ‘How to run a 10k’) - it’s going to be how to amp up your personal best. 

Improving your time for a 10k isn’t as easy as Google might have you believe. Sure, a dedicated training programme will help, but we’re pretty sure you’ve got one of those on the go already. For expert advice, tips and guidance, read on!

Preparing for race day looks different for every runner. As your next competition approaches, you might be researching the very best stretching techniques for runners, or checking out the best mid-marathon snack boosters to keep your energy levels high! 

At some point, you’ll need to work out what you’re going to wear to run. Whether you’re prepping for your first 5k or taking your last few steps towards that marathon finish line, every runner’s wardrobe is different. 

Once you’ve started researching compression wear, it can feel like you’ve opened the floodgates to a world of new - and confusing -  information. Compression wear experts have been singing the method’s praises for years, citing the improved athletic performance, faster recovery time, and reduction in injury risk. So, where do you start?

Recovery is a huge aspect of endurance running. The mental and physical challenges of training means your body will need recovery protocols in place to carry on training - let alone competing.  Compression is a huge part of tackling endurance runs - both in preparing for and winding down from intense competitions. 

Simply put, your recovery protocol is the steps you take after exercise to get your body back to its normal state - tackling injuries and fatigue head-on. What you need to work out is how your body responds to each of these - to create your own bespoke recovery protocol for sport. 

Athletes in a huge range of sports and across an enormous range of disciplines and skill levels have used the RICE method to recover from injuries. But with our increased understanding of the human body, as well as developments in sports technology, is RICE still the best way to recover from sports injuries?
‘Calf sleeves’, ‘calf guards’, or simply ‘calf compression’ - whatever you call them, you know what we’re talking about. Lower limb compression is a core part of cricketing apparel today - but what exactly does it do, and when should it be worn?